Strength training, getting cut Published Sept. 28, 2006 By Senior Airman John Gordinier 20th Fighter Wing Public Affairs SHAW AIR FORCE BASE, S.C. -- (Editor's note: This is the first in a strength training series.) With the Air Force Fit to Fight program, most are focusing on running, sit-ups and push-ups, but there is another aspect that can help an individual improve run time, lose weight, tone up and become stronger ... strength training. "Strength training can help with all aspects of the fitness program," said Penny Cook, 20th Aeromedical-Dental Squadron Shaw fitness program manager. "If you strengthen your legs your run time will improve. Lifting weights also boosts your metabolism, which will improve your body composition and decrease your abdominal circumference." "When it comes to strength training, safety and form are two of the most important parts," said Staff Sgt. Tia Thomas, 20th Services Squadron fitness specialist. "Improper form, weight and machine use can cause you serious injury." Sgt. Thomas describes some different types of exercises and how to perform the exercise properly for the upper body. Good exercises for the upper body include the bench press, high rows, lat pull-downs, bicep curls and machine tricep curls, she said. "Bench press works the chest muscles," Sgt. Thomas said. "Make sure you have a spotter and use safety collars during this exercise. To begin, lay down flat on the bench with your feet flat on the ground. Never arch your back during the exercise. Bring the bar down slowly until it touches your chest while inhaling. Then, push the bar back up slowly exhaling. Continue doing this until the set is complete. "The high row is an exercise for the back," she said. "During this exercise, keep a slight bend at the knees and make sure your back is straight. Breathing is important; make sure you exhale while pulling and do not use your legs to help with this exercise." Lateral pull-downs are another exercise for the back, Sgt. Thomas said. Make sure to place the hands on the bar evenly prior to performing the exercise. "I have seen some people performing this exercise and pulling the weight bar behind their head," she said. "This is not recommended because it applies pressure to the spine. When you perform this exercise make sure to pull the bar down to about chin level and in front of the body, not behind." Bicep curls work the front of the arms, Sgt. Thomas said. When performing this exercise, it is important to keep the elbows pinned to the side of the body and in the same spot. Only rotate the forearm in order to isolate the bicep. Do not use to much weight and try to keep the back straight. "If you have to arch your back to pull the weight up to your shoulder, you're using too much weight," she said. Machine tricep pull-downs tone the back of the arms, Sgt. Thomas said. While doing this exercise, make sure the elbows are pinned to the sides and only rotate at the elbows. Push down to a point right before the arms are straight and the elbows lock and then bring it back up. "We offer a fitness class, Fitness 101, which can show you how to perform these exercises properly and others as well," Sgt. Thomas said.